Some end of year motivation for you…
Every 2 min, for 16 min (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift
then:
15 min AMRAP of:
9 Burpee Box Jump-Overs (20"/24")
9 Hang Squat Cleans (35kg/50kg)
9 Chest-to-Bar Pull-Ups
Post weights and rounds completed to comments.
Every 2 min, for 16 min (8 sets) Push/Power Jerk:
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%
Then:
12 min AMRAP of:
40 Double-Unders
20 Push Presses (30kg/42.5kg)
10 Burpees Over the Barbell
Post weights and rounds completed to comments.
Welcome BACK!!!
We hope you all had a great couple of days celebrating the festive season with family & friends!!
Back Squat:
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 min between sets.
then:
Five rounds for time of:
24 Kettlebell Swings (24kg/32kg)
12 Box Jumps (20″/24″)
12 Toes to Bar
Post weights and times to comments.
Happy Birthday to this good looking rooster!! Hope you have a great day and get that all important surf in!!
*** BOXING DAY PUBLIC HOLIDAY ***
*** BOX CLOSED ***
Enjoy the holiday with family and friends, sleeping off all that Christmas cheer :)
Normal classes resume tomorrow. See you then!
*** MERRY CHRISTMAS ***
From all of us at Blue Lake CrossFit, we wish you and families a very Merry Christmas!
Have a great day (and eat lots of food)!
Dress up in your Christmas cheer and come along to tackle the 12 Days of Christmas - designed to make actual Christmas feel like a breeze ;)!!
Classes will be run at 6am, 9am & 5.30pm only!!
*12 DAYS OF CHRISTMAS WOD*
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 2 MU + 1 C&J, then 3 Box Jumps + 2 MU + 1 C+J, etc.
For time:
1 Clean & Jerk (40kg/60kg)
2 Muscle-Ups
3 Box Jumps (20"/24")
4 Hang Squat Snatch (30kg/42.5kg)
5 Bar Facing Burpees
6 Push Press (30kg/42.5kg)
7 Pistols (alternating)
8 T2B
9 Wall Ball (6kg/10kg)
10 C2B Pullups
11 HSPU
12 Front Squats (40kg/60kg)
Notes: Clean & Jerk may be any style. Racks ARE NOT allowed for Front Squats. Scaling for Muscle Ups is Ring Dips/Tricep Dips.
Thanks to Outlaw for the WOD - weights have been adjusted.
Post times to comments.
In teams of three, with only one teammate per station, 30 min AMRAP of:
Station 1 – 10 Box Jumps + 5 Pull-Ups
Station 2 – 10 Burpees + 5 Dumbbell Ground to Overhead
Station 3 – 200m Run with Medicine Ball
Teammates can only rotate after the running partner returns. Record total rounds and reps per
station.
Post rounds and reps to comments
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner works
Then…
In partners, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Balls (6kg/10kg)
**One partner completes 50 Wall Balls, the next does 50 Wall Balls until each have completed 3 sets of 50. Score is team total time.
Post weights and times to comments
Four sets for max reps of:
1 min of Row/Bike (for calories)
Rest 30 sec
1 min of Double-Unders
Rest 30 sec
1 min of Push-Ups
Rest 30 sec
1 min of Toes to Bar
1 min rest
Post Reps to ocomments
Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2 min
Then…
Every min, on the min, for 15 mins (5 sets):
Min 1 – 12 Chest-to-Bar Pull-Ups
Min 2 – 9 Strict Handstand Push-Ups
Min 3 – 6 Burpee Box Jump-Overs (20″/24″)
Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.
Post weights to comments
Front Squat:
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 min between sets.
Then…
For time:
Run 400m
40 Kettlebell Swings (16kg/24kg)
40 Single-Arm Kettlebell Thrusters (16/24kg – 20 each side)
40 Kettlebell Swings
Run 400m
Post weights and times to comments
Take 20 min to build to today’s 1-RM Snatch
If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.
Then…
Four sets for max reps/cals of:
60 sec of Assault Bike
30 sec of Power Snatches (42.5kg/60kg)
Rest 3 min
Push hard on these power intervals! If you don’t have access to an Assault Bike, please opt for rowing, ski erg or bike erg instead.
Post weights, Reps and cals to comments
Thrusters:
3 - 3 - 3 - 3 - 3
Then…
12 min AMRAP of:
12 Thrusters (30/42.5 kg)
12 Toes to Bar
12 Box Jumps (20″/24″)
Post weights, rounds and reps to comments
Back Squat:
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 min between sets.
Then…
15 min AMRAP:
20 Cal Row
15 Kettlebell Swings (24/32 kg)
10 Push-Ups
5 Strict Pull-Ups
Post weights, rounds and reps to comments
Every 2 min, for 8 min (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
Followed by…
Every two min, for 20 min (10 sets):
Power Clean + Jerk
Build to today’s heavy.
Then…
“Grace”
For time:
30 Ground to Overhead (42.5/60 kg)
Post Weights and times to comments
Every 6 min, for 30 min (5 sets) for times:
40 Cals of Rowing
20 Wall Balls (6/10 kg)
10 Bar Muscle-Ups
Please note times for each of the five sets.
Post times and weights to comments
Five sets of:
Deadlift x 5 reps @ 21X1
Rest 2-3 min
Keep all sets above 75% of your 1-RM.
Then…
Five rounds for time of:
400m Run
40 Double-Unders
10 Deadlifts (70/100 kg)
Post weights and times to comments
